Suspended Reverse Crunch si wotsɔ ƒo ƒui

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Iliopsoas, Obliques, Tensor Fasciae Latae

Sissejuhatus Suspended Reverse Crunch si wotsɔ ƒo ƒui

Suspended Reverse Crunch nye kamedede vevi sẽŋu aɖe si tɔa ŋku akɔta ƒe akpa siwo le ete, akɔta ƒe ƒoƒo, kple akɔta ƒe akpa siwo le tsia dzi, si naa ƒodo ƒe kamedede si me kɔ nyuie. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nu. Amewo adi be yewoawɔ kamedede sia elabena enaa nu veviwo ƒe liƒo nyona ɖe edzi, enaa ame ƒe nɔnɔme nyona ɖe edzi, eye wòkpena ɖe ame ŋu be titina ƒe akpa si le toned, si sesẽ la nasu ame si.

Ülatuse sooritamine: Sisuline õpetus Suspended Reverse Crunch si wotsɔ ƒo ƒui

• Na wò afɔwo nanɔ dzɔdzɔe eye nàwɔ ɖeka, emegbe nàkɔ wò akɔta tso anyigba to wò akɔta si le ete zazã atsɔ ahe wò klowo ayi wò akɔta.
• Tsɔ vie ne wò klowo le akɔta, nàkpɔ egbɔ be wò akɔta ƒo keŋkeŋ.
• Ðe wò afɔwo blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàna wò akɔta nanɔ dɔ wɔm eye màgana wò akɔta naka anyigba o.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé ʋuʋu si dzi woɖu la me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Suspended Reverse Crunch si wotsɔ ƒo ƒui

• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na duƒuƒu to kamededea me. Ele be wò ʋuʋu nanɔ blewu eye nàɖu edzi. Ne èɖiɖi wò afɔwo ɖe anyi la, wɔe blewu be wò ƒodo ƒe lãmekawo nawɔ dɔ nyuie wu. Vodada si bɔ enye be woana afɔawo naɖiɖi kaba, si ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna eye ate ŋu ana woaxɔ abi.
• **Gbɔgbɔ**: Gbɔgbɔ nyuie le vevie le kamedede ɖesiaɖe me, si me Suspended Reverse Crunch hã le. Gbugbɔ ya ne èle wò afɔwo ɖiɖim eye nàgbɔ ya esi nèle wò klowo kɔm ɖe dzi ɖo ta wò akɔta. Esia akpe ɖe ŋuwò nàlé ɖokuiwò ɖe te eye nàli ke le kamededea me.
• **Ƒo asa na Momentum Zazã**:

Suspended Reverse Crunch si wotsɔ ƒo ƒui KKK

Kas algajad saavad teha Suspended Reverse Crunch si wotsɔ ƒo ƒui?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspended Reverse Crunch kamededea, gake ele be woakpɔ egbɔ be nɔnɔme kple aɖaŋu nyuitɔ le yewo si be woagaxɔ abi o. Kamedede sia bia ŋusẽ vevi aɖe kple liƒo aɖe. Ne gɔmedzela kpɔe be esesẽ akpa la, woate ŋu adze egɔme kple kamedede bɔbɔewo be woatu woƒe ŋusẽ vevitɔ ɖo, abe klowo ƒoƒo edziedzi alo klo kɔkɔ ene, eye vivivi la, woayi ŋgɔ ava wɔ kamedede siwo de ŋgɔ wu abe Suspended Reverse Crunch ene. Abe alesi wònɔna ɖaa ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala aɖe be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Suspended Reverse Crunch si wotsɔ ƒo ƒui?

• Suspended Leg Raise nye tɔtrɔ bubu si me nèle nɔnɔme si me nèle xɔxlɔ̃m le, gake èkɔa wò afɔwo ɖe dzi tẽe tsɔ wu be nàbɔbɔ wò klowo.
• Swiss Ball Reverse Crunch nye anyigba ƒe tɔtrɔ si me nèmlɔa wò akɔta le Switzerland bɔl dzi eye nèwɔa reverse crunch motion.
• Sliding Disc Reverse Crunch nye tɔtrɔ sesẽ aɖe si me nèzãa sliding discs le wò afɔ te esime nèle plank nɔnɔme me, eye nèhea wò klowo ɖoa ta wò akɔta.
• TRX Reverse Crunch nye suspension trainer ƒe tɔtrɔ si me nètsɔa wò afɔwo dea TRX straps me eye nèkɔa wò klowo ɖe dzi ɖoa ta wò akɔta.

Millised on head täiendavad harjutused Suspended Reverse Crunch si wotsɔ ƒo ƒui?

• Keke ƒe Crunches hã kpena ɖe Suspended Reverse Crunches ŋu nyuie, elabena woɖoa taɖodzinu na rectus abdominis kple obliques, abe Suspended Reverse Crunches ene, si wɔnɛ be lãmeka siawo ƒe ŋusẽ kple woƒe asitɔtrɔ le nɔnɔmewo ŋu dzina ɖe edzi, si ate ŋu ana woawɔ dɔ nyuie wu eye woakpɔ emetsonuwo nyuie wu ne wole Suspended Reverse Crunches wɔm.
• Hanging Leg Raises nye kamedede bubu si kpena ɖe eŋu elabena woɖoa taɖodzinu na ƒodo ƒe lãmeka siwo le ete kple akɔta ƒe lãkusiwo hã, si sɔ kple Suspended Reverse Crunches, si ate ŋu akpe ɖe ame ŋu be ʋuʋu, ŋusẽ, kple dziɖuɖu ƒe didime bliboa nanyo ɖe edzi le teƒe siawo, si ana dɔwɔwɔ nanyo ɖe edzi le Suspended me Trɔ Gbɔgbɔme Crunches.